I found this Pilates and strength training routine while trying to fit in a 15-minute core workout. It’s called a “express core workout,” which means it’s perfect for when you don’t have much time but still want a good workout.
“This 15-minute core workout combines strength training and Pilates to make a powerful flow that tests your strength, endurance, and coordination,
I found this Pilates and strength training routine while trying to fit in a 15-minute core workout. It’s called a “express core workout,” which means it’s perfect for when you don’t have much time but still want a good workout.
“This 15-minute core workout combines strength training and Pilates to make a powerful flow that tests your strength, endurance, and coordination,” says Izzy, who runs the Pilates By Izzy YouTube channel.
How the Express Core Workout Is Set Up
The routine is based on long, flowing sequences that are meant to build strength and endurance. The movements are layered and done with control, so it’s best for people who are at an intermediate level.
Before You Start, Here Are Some Important Safety Tips
Izzy tells people to take breaks and change their movements to fit their own needs. She also says that people should talk to a doctor before starting any new fitness program. She also says that you should never push through pain, especially if your neck or back hurts.
If you are pregnant, have a heart condition, or are dealing with an injury or health issue right now, you should not do this workout. Izzy’s main point is that people should listen to their bodies and focus on doing the exercises correctly rather than how hard they are.
What You’ll Need and Which Muscles It Works
You only need a Pilates ball and a mat. The workout works out all of the core, not just the abs. It works out the upper and lower abs as well as the obliques.
This session looks like day two of a 25-day challenge, but it can also stand on its own. You can do the workouts for free, and you don’t have to finish the previous one to get the benefits of this one.
Flow of Warm-Up and Movement
The warm-up is quick but effective. It includes child’s pose, downward dog, and cat-cow, all of which are based on yoga. There is also a gentle backbend that is like upward dog. You can bend your elbows or rest your forearms if you need to.
Izzy will show you how to do each move with the Pilates ball once the main workout starts. Her instructions are clear and well-paced, with strong emphasis on syncing breath with movement. She clearly tells you when to breathe in and out, which helps you use your diaphragm and core muscles correctly.
Why This Short Workout Feels So Intense
Izzy’s slow, steady pace keeps the tension going, so you can’t rush through the exercises. Over time, this approach helps build a stronger mind-muscle connection, improving control and awareness.
There are only a few exercises in the routine, but you spend more time on each one as the movements build on each other. This Pilates-style structure increases time under tension, meaning your muscles work harder in less time.
How the Express Core Workout Is Set Up
The routine is based on long, flowing sequences that are meant to build strength and endurance. The movements are layered and done with control, so it’s best for people who are at an intermediate level.
Before You Start, Here Are Some Important Safety Tips
Izzy tells people to take breaks and change their movements to fit their own needs. She also says that people should talk to a doctor before starting any new fitness program. She also says that you should never push through pain, especially if your neck or back hurts.
If you are pregnant, have a heart condition, or are dealing with an injury or health issue right now, you should not do this workout. Izzy’s main point is that people should listen to their bodies and focus on doing the exercises correctly rather than how hard they are.
What You’ll Need and Which Muscles It Works
You only need a Pilates ball and a mat. The workout works out all of the core, not just the abs. It works out the upper and lower abs as well as the obliques.
This session looks like day two of a 25-day challenge, but it can also stand on its own. You can do the workouts for free, and you don’t have to finish the previous one to get the benefits of this one.
Flow of Warm-Up and Movement
The warm-up is quick but effective. It includes child’s pose, downward dog, and cat-cow, all of which are based on yoga. There is also a gentle backbend that is like upward dog. You can bend your elbows or rest your forearms if you need to.
Izzy will show you how to do each move with the Pilates ball once the main workout starts. Her instructions are clear and well-paced, with strong emphasis on syncing breath with movement. She clearly tells you when to breathe in and out, which helps you use your diaphragm and core muscles correctly.
Why This Short Workout Feels So Intense
Izzy’s slow, steady pace keeps the tension going, so you can’t rush through the exercises. Over time, this approach helps build a stronger mind-muscle connection, improving control and awareness.
There are only a few exercises in the routine, but you spend more time on each one as the movements build on each other. This Pilates-style structure increases time under tension, meaning your muscles work harder in less time.
The higher number of repetitions makes muscles work harder and helps with breath control. The workout will definitely make you feel the burn, but it goes by quickly with only 15 minutes left. To get the most out of it, make sure you know how to properly engage your core and take time to warm up the hip flexors, as the routine also includes leg-focused movements
